Wednesday 2/27/13


FITNESS
A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each @ 2020
Rest 60 seconds
B. AMRAPS
In teams of 2-3, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Complete as many Burpees as possible in 6 minutes

PERFORMANCE
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-5 reps
Handstand Push-Ups x 5-15 reps
Kettlebell Snatch x 8-10 reps each arm
B. 4 minute AMRAP of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C. 6 minute AMRAP of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D. Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

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